I decided to do a short, but quicker workout which should leave my legs feeling good for Sunday's long run.
2.2 mile warmup, 13:34. I decided to go a little easier on my warmup, I'd been running out in 12:55-13:05 recently and I think that was a bit too quick. So about 6:10 pace out which left me feeling really good.
Some strides, drills, and uphill sprints and I started the very short workout.
4x.28 miles hard with a .28 loop easy between. Not much, but I felt good, and it was good to see I actually have no speed right now. Goal today was to build up the good old lactate acid and then let it burn as fuel on my easy laps.
1:13.55
2:13.31
1:15.17
2:04.13
1:15.41
2:08.91
1:15.81
1:47.58
As soon as I got the lactate acid built up good I did one last easy lap and then my 2.2 mile cooldown home. Kept it steady and made my muscles burn that octane up. 12:49 back. By the time I got home my legs were feeling good.
Feel really good. Took me most of the week to rest up and catch up on sleep. Yesterday I thought it was Wednesday, so I was still off, but today I know it's Friday, and I'm ready to roll.
Sunday looks like this.
2.2 mile warmup. 7 miles steady(5:50-6:00pace) 25 loops. Then start the 8 to 1 minute pieces over the next 7+miles. I'll start at about goal marathon pace and get faster, half rests between. Then 2.2 mile cooldown. Should be about 18.4-19.5 miles depending how much I cover during the 8 to 1.
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